Name: Playbook - Aubree Aldous - TUESDAY - LOWER BODY + CORE
Uploaded: 2023-04-13T02:50:35.012Z
Duration: 45 min
Description: TUESDAY - LOWER BODY + CORE

- Start with weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts - heavy

Weighted squat to overhead touch

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift (bodyweight)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

Circuit 1

- Start with a staggered stance, rear foot elevated
- With weights by your sides come down until your back knee is close to the ground
- Push trough your front leg to come up
* Work both sides

Weighted elevated split stance

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by jumping back down and landing softly or stepping backwards off the box

Box jumps

- Position legs in bent position, feet shoulder width apart
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

Circuit 2

Complete as many rounds as possible in the time.

Crab walks

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Diagonal half burpee

- Bring your knee towards your chest as you raise your shoulders 
- Repeat on the opposite side 
- Engage your core

Dumbbell crunch alternating sides

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

Circuit 3 - AMRAP 🔥

TUESDAY - LOWER BODY + CORE

I’m going to feel that one! 🥲😂🤍

Bree

Meli

Bella

Lower Body + Core

KICKED MY BUTT! Thanks for an awesome workout, I feel so strong. 💪🏼

Amanda

Lower Body + core

This was SO tough- sweaty and shaky!! Feeling great!

Celene

LOWER BODY + CORE

LOWER BODY & CORE

FRIDAY - LOWER BODY + CORE

Super tough To get through all the circuits! Shaky legs tell you that was a great workout!

TUESDAY - LOWER BODY + CORE

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